HEY MAN IS THIS THE ARCVHICE
4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
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10:00 bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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Every :60 for 10:00 (5 sets of each):
1st: 3 hang squat cleans, light/moderate and fast out of the hole
2nd: 1 rope climb or 4 rope pull-ups
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5 sets:
10 push-ups, 2011 – note the tempo and stick to it, each rep should take exactly :04
12 glute-ham sit-ups
48 double-unders, commit to mandatory unbroken if already proficient
:60 rest
Post results to comments.
A. Hang squat snatch from below the knees, build quickly to a moderate double, then add a bit from there for a moderate/tough single
B1. Front squat, 3-3-3-3, 40X1; :60 rest
B2. Strict rope pull-ups (3-6” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; :60 rest
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15:00-20:00 steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups or transition practice – strict if kipping is easy
5-10 alternating pistols w/pause @ the bottom – weighted if these are easy
10-15 Assault Bike calories – hold even rpms throughout
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Crossover Symmetry or 100 band pull-aparts
Post results to comments.
A. Hang squat snatch from below the knees, build very quickly to a moderate triple
B. Front squat, 5-5-5, 40X1; 2:30 rest
C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest
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5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-6 muscle-ups, include a few strict if kipping is easy
6-12 alternating pistols w/pause @ the bottom – weighted if these are easy
200m run
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Crossover Symmetry or 100 band pull-aparts
Post results to comments.
